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Facts on

Preventing cancer

The Cancer Fighters

in Your Food

E1C-CY

Scientists are nding more and more evidence

that the ood we eat aects our risk odeveloping cancer. AICR estimates that up to

one-third o the most common cancers could be

prevented i Americans ate a healthy diet, got

at least 30 minutes daily o moderate physical

activity and maintained a healthy weight.

AICRs expert report an analysis o more

than 7,000 studies on diet, physical activity,

weight and cancer recommends eating a

mostly plant-based diet, limiting red meat and

avoiding processed meat or lower cancer risk.

Thats because nature gives us a treasure trove

o health protectors in vegetables, ruits, whole

grains, beans and other plant oods.

Plant oods contain many kinds o edible

cancer-ghters: vitamins, minerals, ber and

phytochemicals.

What are phytochemicals?

The word phytochemical means a naturally

occurring plant (phyto, in Greek) chemical.

Phytochemicals provide a plant with color,

aroma and favor as well as protection rom

inection and predators.

The colors, ragrances and taste o the plant

hint at the phytochemicals it contains.

The Facts aboutthe Cancer Fightersin Your Food

The American Institute or Cancer Research (AICR)

is the cancer charity that osters research on the

relationship o nutrition, physical activity and weight

management to cancer risk, interprets the scientifc

literature and educates the public about the results. It

has contributed more than $95 million or innovative

research conducted at universities, hospitals and

research centers across the country. AICR has published

two landmark reports that interpret the accumulatedresearch in the feld and is committed to a process o

continuous review. AICR also provides a wide range

o educational programs to help millions o Americans

learn to make dietary changes or lower cancer risk.

Its award-winning New American Plate program is

presented in brochures, seminars and on its website,

www.aicr.org . AICR is part o the World Cancer

Research Fund global network.

Editorial Review Committee

Elisa V. Bandera, MD, PhD, The Cancer Instituteo New Jersey UMDNJRobert Wood Johnson

Medical School; Karen Collins, MS, RD, AICRNutrition Consultant; Jennier Eng-Wong, MD, MPH,Georgetown University; John W. Erdman, Jr., PhD,University o Illinois; Jan Kasosky, PhD, RD, CapitalArea Human Services District, Louisiana; KimberlyKline, PhD, University o Texas at Austin; BarbaraPence, PhD, Texas Tech University Health SciencesCenter; Richard Rivlin, MD, New York, NY; AICRexecutive sta.

Copyright 2011 American Institute or Cancer Research

In the human diet, phytochemicals work

together to end o cancer and other

diseases. Phytochemicals have the potential

to stimulate the immune system, slow the

growth rate o cancer cells and prevent

DNA damage that can lead to cancer.

Many phytochemicals are antioxidants.

Antioxidants are compounds in our ood

that protect the bodys cells rom oxidative

damage. Preventing this type o damage mightprotect us rom cancer and other diseases.

Some antioxidants are vitamins like vitamin

C. Most are phytochemicals such as

lycopene and lutein.

To understand how antioxidants work, observe

what happens when you leave a cut apple

on the kitchen counter. The apple becomes

discolored because oxygen rom the air reacts

with compounds in its fesh.

An antioxidant like vitamin

C in citrus juice, protects

the apple rom turning

brown when it is sprinkledover the cut ruit.

Antioxidants in the body react much the same

way, protecting cells rom oxidative damage

caused by actors associated with aging,

smoking and pollution. We need a steady

supply o antioxidants rom our ood because

we are continuously exposed to harmul

compounds.

Just a ew o the phytochemicals in plant

oods and their possible eects are listed in the

ollowing chart. Scientists are still discovering

phytochemicals, and so ar thousands have

been identied. www.aicr.org

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Phytochemical Work Together to Boot HealthNo single phytochemical or ood can protect

you rom cancer or any other disease. But eating

a varied diet with lots o ruits, vegetables,

beans and whole grains does seem to oer the

most protection, based on existing evidence.

Scientists have ound that the vitamins, minerals

and phytochemicals rom plant oods work

together to fght disease.

According to the U.S. Dietary Guidelines for

Americans, most adults should eat the ollowing

amounts or good health. (The amount you need

to eat depends on your age, gender and level o

physical activity.)

Fruits: 1 2 cups daily (3 4 servings)

Vegetables: 1 3 cups daily (3 7

servings)

Whole grains: at least 3 servings daily

(a serving equals 1 slice o bread or a

hal-cup o pasta, rice or cooked cereal)

Legumes (beans and peas): 1 2 cups

per week (2 5 servings)

For the most health protection, eat a wide

variety o oods within each group. For

example, instead o eating just apples and

bananas rom the ruit group, mix it up by

enjoying many options like cantaloupe, kiwi-

ruit, cherries, berries, citrus, grapes, peaches

and more. Youll discover a tremendous variety

o vegetables, ruits, whole grains and beans.

A Model for Healthy MealTo help you plan nutritious meals or cancer

prevention, AICR recommends using a simple model

called the New American Plate: Fill at least 2/3 o

your plate with ruits, vegetables, beans and whole

grains and no more than 1/3 o your plate with lean

meat, poultry, fsh and low-at dairy oods.

Following the New American Plate model can

help you control your weight too. Extra body at

increases the risk or certain cancers and other

chronic diseases like diabetes and heart disease.

By eating lots o ruits, vegetables, beans and whole

grains, youll eel more ull with ewer calories.

These are low-calorie oods. That means they have

ewer calories and more nutrients per bite.

An apple or a hal-cup o black beans has ewer

calories compared to a hal-cup o French ries or

cake. By eeling more ull rom oods that have

ewer calories, youll be able to lose weight or

maintain your weight more easily.

Pug i tgh

Heres an example o how oods rich in

phytochemicals and antioxidants can ft intoyour day. You would add other foods to round

out your meals with enough low-fat protein and

other essential nutrients.

Breakast: Whole-grain wheat or oat cereal with

blueberries

Snack: Grapes

Lunch: Vegetable-bean soup (minestrone)

Apple

Snack: Edamame beans (green soybeans)

Dinner: Salad with mixed lettuce, herbs, tomatoes,

onion, carrots and bell peppers, sprinkled

with a tablespoon o nutsSteamed broccoli

AICR Guideline for Cancer PreventionThe choices you make about ood, physical

activity and weight management can reduce

your chances o developing cancer.

Choose mostly plant oods, limit red meat

and avoid processed meat.

Be physically active every day in any way

or 30 minutes or more.

Aim to be a healthy weight throughout lie.

And always rememberdo not smoke or chew

tobacco.

You can support AICRs lie-saving research

and education eorts in a variety o ways:

make a donation online at www.aicr.org;

write to AICR, 1759 R Street, NW,

P.O. Box 97167, Washington, DC

20090-7167; or

include a bequest in your will.

For more inormation, contact our Git

Planning Department at 1-800-843-8114.

a Wd bu supplm

Theres no substitute or a good diet and there

are many reasons to avoid antioxidant and

phytochemical supplements.

Research suggests that some are poorly

absorbed when isolated in pill orm.

Phytochemicals work better together and

with other nutrients.

Its possible to get too much o one

nutrient or phytochemical when you take

supplements.

Some studies have ound that a ew

antioxidant or phytochemical supplements

may be harmul, but eating the oods that

they come rom is benefcial.

When you get a phytochemical rom ood,

you are also getting a wide variety o other

compounds rather than just the one or ew

in a supplement. Although studies show

potential beneft rom certain phytochemicals,

its quite possible that lower cancer risk rom

eating phytochemical-rich plant oods comes

rom other compounds that you would miss

i you took the isolated compound alone.

Supplements are unregulated, so they lack

assurance o purity and content amounts.

Look inideto learn more!

Need More Help?

Visit www.aicr.org/oods-that-ight-cancer ormore inormation. To order our ree brochures about

diet, physical activity and weight management orlower cancer risk, email ino@aicr.org or write to:

American Institute or Cancer Research1759 R Street, NW, P.O. Box 97167

Washington, DC 20090-7167or call: 1-800-843-8114 or 202-328-7744

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Phytochemical in Your Diet (PARTIAL LIsT)PHYtocHeMicaL FaMiLY soMe PLant soUrces PossiBLe actions anD BeneFits

Allium Compounds Allicin Alliin Allyl suldes

Chives, garlic, leeks, onions, scallions, shallots slow or stop the growth o tumors

Foods in the allium amily probably protect against stomach cancer.

Garlic probably decreases the risk o developing colorectal cancer.

Laboratory studies suggest that allium compounds might also protect against leukemia and cancers o the

prostate, bladder, skin and lung.

Hint:Cutting or crushing garlic at least 10 minutes beore cooking makes more cancer ghters available.

Carotenoids Alpha-carotene Beta-carotene Beta-cryptoxanthin Lutein Lycopene

Zeaxanthin

Red, orange, yellow and some dark green

Fruits:Apricots, cantaloupe, citrus ruits, nectarines, papayas,

peaches, watermelon

Vegetables:Bok choy, broccoli, carrots, corn, greens (collards, kale,

lettuce, spinach), pumpkin, red peppers, sweet potatoes, to matoesand tomato products, winter squash

act as an antioxidant

inhibit cancer cell growth improve immune response

Foods containing carotenoids probably protect against cancers o the mouth, pharynx and larynx.

Carotenoids in dark leay vegetables might inhibit the growth o cancers o the skin, lung, stomach and sometypes o breast cancer cells.

Lycopene in tomatoes and tomato products may reduce risk o prostate cancer.

Flavonoids (a group o Polyphenols) Anthocyanidins (cyanidin, delphinidin,

malvidin, pelargonidin, peonidin) Flavan-3-ols (catechin, epicatechin,

epicatechin gallate, epigallocatechin,

epigallocatechin gallate, theafavins) Flavanones (hesperetin and naringenin)

Flavones (apigenin and luteolin) Flavanols (kaemperol, myricetin) and

Flavonoids (quercetin) Isofavones (see separate category, below)

Fruits:Apples, berries, cherries, citrus ruits, cranberries, currants,grapes, pears, plums

Vegetables:Beets, bell peppers, broccoli, celery, chard, eggplant,

kale, lettuce, onions, red cabbage, radishes

Beans:Black beans, kidney beans, pinto beansHerbs:Parsley, rosemary, thyme

Other:Cocoa powder, dark chocolate, coee, tea

act as an antioxidant increase the enzymes that protect the body rom cancer-causing compounds

stimulate sel-destruction o abnormal cells inhibit infammation that supports cancer growth

inhibit tumor growth

boost immune unction

Some favonoids may help prevent colon cancer.

In laboratory studies, the phytochemicals in apples reduced the growth o lung cancer cells.

Indoles Indole-3-carbinol

Cruciferous Vegetables:Broccoli, Brussels sprouts, cabbage,caulifower, horseradish, mustard greens, turnips, watercress

act as an antioxidant increase the activity o enzymes that protect the body rom cancer-causing compounds

helps repair damaged DNA block the activity o hormones that infuence the development o some cancers (breast and cervical)

cause cancer cells to die decrease estrogens power to promote certain cancers (breast and cervix)

Laboratory studies suggest that crucierous vegetables protect against cancers o breast, endo metrium, lung,

colon and cervix.

Inositol Phytic acid (also called inositol hexaphosphate

or IP6)

Whole Grains:Bran rom corn, oats, rice, rye and wheat

Nuts

Legumes:Soybeans and dried beans

act as an antioxidant slow growth o tumors

cause cancer cells to die

Laboratory studies suggest that phytic acid may prevent tumors rom orming in the colon, lung, prostate and skin.

Isofavones (a category o Flavonoids) Daidzein

Genistein Glycitein

Soy:Soybeans and soy products (such as edamame, soymilk, tou) act as antioxidant decrease production o some hormones

inhibit growth o tumors

Isothiocyanates Allyl isothiocyanate

Benzylisothiocyanate Crambene

Phenylethylisothiocyanate Suloraphane

3-phenylpropylisothio-cyanate

Cruciferous Vegetables:Arugula, broccoli, bok choy, Brusselssprouts, cabbage (red and g reen), caulifower, collard greens,

horseradish, kale, mustard greens, radishes, rutabaga, turnips,watercress

act as antioxidants block tumor growth

cause cancer cells to die inhibit infammation that supports cancer growth

increase the activity o enzymes that protect the body rom cancer-causing compounds

Laboratory studies and some small population studies suggest that crucierous vegetables protect against

cancers o the bladder, breast, endometrium, esophagus, lung, colon, liver, prostate and cervix.

Isothiocyanates orm when glucosinolates in crucierous vegetables are broken down by an enzyme releasedwhen the vegetable is chewed or chopped.

Polyphenols (other than Flavonoidsand Terpenes) Coumarin Curcubitacin

Curcumin Phenolic Acids (caeic acid, erulic acid,

ellagic acid, gallic acid) Stilbenes (pterostilbene, resveratrol)

Tannins (such as ellagic acid)

Fruits:Apples. blackberries, black raspberries, blueberries, cherries,red grapes, pears, pomegranates, strawberries

Other:Chestnuts, peanuts, lentils, pecans, turmeric, walnuts

act as antioxidant inhibit infammation that supports cancer growth

prevent cancer ormation cause abnormal cells to die beore they can become cancerous

Cell culture and animal studies suggest pterostilbene could help prevent colon, lung, skin, stomach,

pancreatic and breast cancers by inhibiting growth and stimulating destruction o abnormal cells.

In laboratory and animal studies, resveratrol has inhibited the ormation or slowed the growth o cancers o

the liver, prostate, stomach and breast.

Resveratrol has caused the death o leukemia and colon cancer cells.

In lab studies, ellagic acid has inhibited the development o cancers o the colon, esophagus, liver, lung and skin.

In the lab, curcumin has reduced the ormation and growth o breast, colon and stomach cancer cells.

Protease Inhibitors Legumes:Beans, lentils, peas, soybeans and whole soy prod ucts(such as edamame, soymilk, tou)

inhibit cancer cell growth

prevent tumors rom releasing compounds that can destroy nearby healthy cells

Sterols Beta-sitosterol Campesterol

Ergosterol Stigmasterol

Vegetables:Asparagus, beets, Brussels sprouts

Legumes

Nuts

Seeds:Flax, pumpkin, sesame and sunfower seeds

Most Vegetable Oils:Canola, corn, olive, safower and sesame oils

Whole Grains

cause the death o cancer cells

lessen the infammation that supports cancer growth

Terpenes (a group o Polyphenols)

Carnosol Curcubitacin Limonene

Perillyl alcohol

Fruits:Apples, cherries, citrus ruits, pears, prunes

Herbs:Bay leaves, dill, oregano, parsley, rosemary, sage, thymeOther Foods:Pumpkin seeds

act as antioxidant

slow cancer cell growth boost immune unction inhibit infammation that supports cancer growth

Laboratory studies suggest carnosol may decrease cells sensitivity to reproductive hormones that promoteprostate cancer.

For specific research references, please visitwww.aicr.org/foodsthatfightcancer